Mwinamwake mwamva za maphunziro a dera ndipo, ngati ndinu okalamba mokwanira, mwinamwake inu mwakhala mukuchita maphunziro ozungulira dera lina lakale la PE kapena chinachake. Inde, ndimakumbukira masiku amenewo ndipo ndilibe chikumbutso chabwino kwambiri cha maphunziro a dera.
Dulani mpaka pano ndi maphunziro a dera ndi njira yophunzitsira yomwe aliyense akuchita.
Chifukwa chiyani? Chifukwa chimodzi, icho chikugwedezeka.
Kodi Circuit Training Ndi Chiyani?
Maphunziro a dera ndi njira yomwe imaphatikizapo kuchita masewera olimbitsa thupi, kaya kuchita masewero olimbitsa thupi, kuchita masewera olimbitsa thupi kapena kusakaniza kawiri, kamodzi pambuyo pake popanda kupuma pakati pa zochitika zolimbitsa thupi.
Kodi Chigawo cha Circuit Training ndi chiyani?
Kotero, bwanji ife tikufuna kuti tichite zochitika zathu wina ndi mzake mmalo mwake, titi, ziwonetsero zolunjika zamagetsi kapena cardio yowonjezereka? Pali zifukwa zosiyanasiyana, monga:
- Mukusunga mtima wanu kutsika ndi kutentha makilogalamu ambiri. Chifukwa chakuti mukuyenda mofulumira pakati pa maseĊµero olimbitsa thupi, mumasunga mtima wanu, ndizo zomwe mumayenera kuwotcha mafuta ndi kulemera
- Mukusangalala. Ngati munayamba mwagwiritsa ntchito nthawi yambiri pa "dreadmill," mumadziwa zomwe ndikuyankhula. Ntchito zoyendayenda zimayenda mofulumira, kapena zimakhala choncho, chifukwa mukungoyenda pa nthawi imodzi. Ndipo pamene kusamuka uku kwatha, iwe watha ndi izo!
- Mumaphunzitsa thupi lanu kwambiri. Mu maphunziro a dera, mumasintha kuchoka ku umodzi umodzi kupita ku wina, monga momwe mumachitira m'moyo weniweni, chinachake chomwe chidzapangitsa thupi lanu kukhala labwino, labwino komanso labwino.
- Ikhoza kukuthandizani kupewa malo . Chifukwa chakuti amasinthasintha kwambiri, mukhoza kusintha ntchito yanu yoyendayenda pamasabata 3-4 kuti musamavutike, pitirizani kuthana ndi thupi lanu komanso kupewa malo olemera.
Kodi Mumayendetsa Sitima Yotani?
Chinthu chofunika kwambiri pa maphunziro a dera ndikuti pali njira zambiri zochitira. Mudzapeza kuti alipo kale magulu oyang'anira dera kunja - Masukulu monga CrossFit, mwachitsanzo, amakonda kutsatira mtundu umenewo. Mukhozanso kuyang'ana pa masewera olimbitsa thupi omwe mumakhala nawo m'kalasi, kapena mungadzipange nokha. Nazi momwemo:
- Sankhani za 10-12 zochitika. Izi zingakhale zonse cardio, mphamvu zonse kapena kusanganikirana. Ndimakonda kukhala ndi mitundu yosiyanasiyana koma ndikusunga mwamphamvu. Mwachitsanzo, kukankhira mmwamba kumakhala kovuta kuti mtima wanu uyambe kupitirira kuposa makina osindikizira , choncho mungasankhe
- Yambani ndi kutentha, ndithudi, ndiyeno kuyamba ndi masewera olimbitsa thupi, kuyenda kwa masekondi pafupifupi 30-60 kapena nambala yambiri yapamwamba (ngati ndicho chinthu chanu)
- Pitirizani kupyola muzochita zonse, chimodzi mwa mzake, popanda kupumula pakati (kupatula ngati mukufunikira)
- Mukamaliza, mungathe kubwereza dera nthawi zambiri zomwe mumakonda kapena thupi lanu lingathe kuzigwira
Ntchito Yophunzitsa Oyendetsa Dera
Mudzawona kuchokera pandandanda pansipa kuti ndimakonda, chikondi, chikondi cha dera. Perekani yesero limodzi kapena awiri ndikuwone momwe zikuyendera!
- Dongosolo la kulemera kwa Thupi la 10-Minute
- 10-Minute Kufotokozera Ntchito (Int / Adv)
- Mphindi 10 Yoyambira Dera
- 10-Minute MetCon Workout (Adv)
- Dera lapamwamba la Cardio & Strength Circuit (Adv)
- Bootcamp 2 (Int / Adv)
- Cardio Strength Circuit Challenge (Int / Adv)
- Mafuta ndi Kalori Dera Loyaka (Int / Adv)
- 30-Mphindi Thupi Lonse la Mphamvu Dera (Int / Adv)
- Ntchito Yoyendayenda Padziko Lonse 1 (Int / Adv)
- Tsatirani Ntchito Yoyendetsa Dera (Int / Adv)
- Ntchito Yopsa Moto Dongosolo (Int / Adv)
- Ntchito Yoyang'anira Sitima Yoyang'anira Dera
- Kugwiritsa Ntchito Mphamvu Zolimba (Adv)
- Thupi lonse Timesaver Dera (Int / Adv)
- Dongosolo Lonse Lapansi (Int / Adv)